CrossFit – Tue, Aug 15 Metcon (Weight) 10min Alternation EMOM Odd: 1 High-Hang Clean + 1 Hang Clean + 2 Front Squats (*Increase the load every set) Even: 10 Burpee Box Jump Overs 24/20 Metcon (Time) For Time: 21-15-9 Kettlebell Sumo Deadlift High Pull 70/53Chest 2 Bar Pullups *Scale the weight of the KB accordingly
CrossFit – Mon, Aug 14 Back Squat (Weight) Back Squat Wave3-5-3-5-3RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “5.” For the third set, increase the load again, etc. Rest 90-120 secs btwn. sets.
CrossFit – Sat, Aug 12 Saturday Community Wod (AMRAP – Rounds and Reps) Partner Wod, Teams of two 5x3min AMRAP: 7 Power Cleans@95/65 7 Pull-up 7 Bar Facing Burpees *90Secs Rest* Rd2@115/85 Rd3@135/95 Rd4@155/115 Rd5@185/125 Partner 1 starts cleans, Partner 2 does pull ups, Partner 1 does burpees. then Partner 2 does cleans, P1 does
CrossFit – Fri, Aug 11 Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 http://www.crossfit.com/mt-archive2/007741.html
CrossFit – Thu, Aug 10 Metcon (Weight) Deadlift Wave2-6-2-6-2RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of 2 to complete the first set. Drop the weight to a HEAVY, sub-maximal load for the next set of 6. For the third set,increase the load again, etc. Rest 60 but no more than 90 secs
